180417

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10m Cocky walk

10 Side plank Captain Morgans (5 each side)

20 Calf pumps

100m jog

Fitness & Performance

Metcon (Time)

6 Rounds:

500 Meter Row

400 Meter Run

*Partners complete full rounds, then switch.

(Three rounds per partner.)

Extra Credit

SKILL: Metcon (AMRAP – Reps)

4 Rounds

Max reps unbroken handstand push-ups
Rest 2 minutes between rounds

COND: Metcon (No Measure)

EMOM 10mins:

Odd: 7 Toes to bar + 7 Overhead squats 50/35kg

Even: 7 Bar facing burpees + 7 Toes to bar

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